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Summary

5 Workouts / 17 Exercises

6% Cardio / 94% Strength Training

Workout Program Description

Beginner Training Plan from Ross Enamait's book Never Gymless, this program precedes the 50-day routine.

The program here is a slightly extended version of the one in the book, spanning two weeks instead of one. Skip the second week if you feel you don't need it.

Conditioning exercises may include jogging, swimming, jumping rope, biking or minute drills. They should be done for approximately 20 minutes.

Workouts

Circuit 1

Description

Three repetitions of this circuit with a two-minute rest at the end of the circuit, but otherwise no rest in between exercises.
NOTE: I added three sets of each exercise so that the calorie-burnt count at the end tallies up. You're meant to do one set of each exercise in a row, rest, then the next set, etc., and not three sets of the same exercise in a row.

Suggested Schedule

Push-Ups3 sets: 20 reps, 20 reps, 20 repsPosition yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the ground. When you feel a good stretch in your chest and shoulders hold for 1 second and press up back to the starting position. Exercise description by Michael Diebler. (less)

Inverted Row3 sets: 8 reps, 8 reps, 8 repsUse a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g...Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse grip and grab the bar. Keeping your body tight raise up by pulling your elbows as far back as you can and squeezing your back. Try and touch your chest to the bar. Slowly lower back down so your arms are straight and repeat. Exercise description and photo by Michael Diebler. (less)

Leg Curls - Lying3 sets: 10 reps, 10 reps, 10 repsLie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b...Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings. Exercise image and description by Bodybuilding.com (less)

Pike Press3 sets: 8 reps, 8 reps, 8 repsBasically a half-way handstand push-up. Keep feet stretched straight, but with hips high above body, so body is almost doubled-up. Legs remain straight as you press up and down. Hips will be flexed at...Basically a half-way handstand push-up. Keep feet stretched straight, but with hips high above body, so body is almost doubled-up. Legs remain straight as you press up and down. Hips will be flexed at ~90 degree angle.
Legs can be elevated to increase difficulty. (less)